Monday Message from December 5th, 2011

Frozen Foods: Convenient and Nutritious


by Roberta Duyff, MS RD FADA




Bagels and bread dough, waffles and cookies, fruit and fruit juice, pizza and burritos, vegetables and full dinners, fish and poultry, ice cream and frozen yogurt—the freezer case is stocked with every kind of convenience food. Many of these foods are pre-portioned, or partly or fully cooked, so you can serve these foods with little time or effort.



Frozen Vegetables and Fruits

Stock up for quick, easy microwave cooking!



•To control fat and calories, choose frozen plain vegetables or those made with low-fat sauces. Some sauces mixed with frozen vegetables add fat, saturated fat and calories; check the Nutrition Facts on the label.

•Look for frozen fruits as an option when fresh fruits are out of season; they're sold in both sweetened and unsweetened varieties. To help frozen fruit keep its shape, serve while it's still somewhat frozen. Frozen fruit bars make a nutritious snack, too; read the label to know if they're made with juice or just flavored water with sweeteners.

•Buy fruit and vegetables in loose-pack plastic bags. You'll only need to pour out what you need; then immediately return what you don't use to the freezer.

Frozen Meals and Entrées

•Use nutrition labeling to compare frozen prepared meals, bowl meals and entrées. Along with traditional foods, you'll find many products with fewer calories and with less fat, including saturated fat and trans fat, cholesterol and sodium—even pizza, lasagna, enchiladas and burritos. When you're comparing the nutrients in one frozen dinner with another, check the label serving size. For example, some may be 7-ounce dinners; others, 11 ounces.

•Whether vegetables, fish or poultry, go easy on breaded and fried frozen foods. They supply more calories and fat. When you buy them, check the package directions for oven heating rather than deep-fat frying, to control calories and fat.

Monday Message from November 27th, 2011

Put Down the Chips!



Does your family instinctively reach for unhealthy snacks when you're watching a movie or playing a game? Add more fruits and vegetables to your lifestyle by snacking on produce instead of potato chips.



Here are some examples of healthy options in place of chips:



•Carrot sticks in low-fat dressing

•Whole-grain crackers

•Hummus and vegetables

•Frozen grapes or bananas

•Greek yogurt with strawberries or blueberries

•Spinach wraps filled with tuna or lean-turkey

Monday Message from November 14th

Meaty Advice for Holiday Cooks



A Job Too Well Done?

Ready for your family to dig into that Thanksgiving turkey and all the trimmings? First make sure that everything is properly cooked. Cooking to proper internal temperatures not only ensures the safety of your holiday meat, it also helps ensure the taste. According to an American Dietetic Association survey, more than half of all home cooks (56 percent) admit they have cooked a holiday turkey for so long it tasted dry. To make sure your holiday turkey (or other main meat dish) is both safe and delicious, use a meat thermometer to check for doneness.



Tick Tock, Swap

More than one-third (37 percent) of holiday meals are buffet or potluck-style. After you set your spread, be sure to set your timer: After two hours, harmful bacteria can multiply rapidly, putting you and your guests at risk of foodborne illness. Help ensure the safety of your holiday smorgasbord by promptly refrigerating foods below 40°F within two hours. Or, as a backup for longer gatherings, keep a fresh set of food in the fridge and swap it out at the two-hour mark.



Insider Information

While two out of three Americans typically cook stuffing inside their holiday turkey at least some of the time, most (79 percent) don't know the proper temperature to which it should be cooked! To ensure that your stuffed bird is thoroughly cooked, use a meat thermometer to check the internal temperatures of both turkey and stuffing—a whole turkey should reach the safe minimum internal temperature of 165°F deep in the thigh; stuffing should reach 165°F. (For safety and uniform doneness of turkey, cook stuffing separately.)



Two Times = Too Many

It's true: 38 percent of Americans admit to "double dipping" at holiday parties! (That means they dip a chip or vegetable into a bowl of dip or salsa, bite off half, and then dip again.) While this may be the season for sharing, when it comes to dipping, one time is enough!



Leftovers

For most Americans, eating leftovers from a holiday meal is as traditional as the meal itself. And while some (60 percent) choose to eat their repeat feasts cold straight from the fridge, most of us either reheat foods in the microwave/oven (73 percent), or pack a "leftover lunch" to take to work or school (71 percent). How ever you decide to reinvent your holiday meal, take steps to help ensure it's as safe as it is delicious: Always reheat leftover foods to an internal temperature of 165°F and make sure food is not left out of refrigeration for more than two hours. Pack perishable lunch foods in an insulated bag and throw in an ice pack to make sure foods stay properly chilled.



Festive Twist

A festive holiday drink may not be complete without a colorful garnish of lime or orange. But beware: One in four holiday hosts confess they don't always wash fruit to remove harmful bacteria before adding it to your drink. In addition to washing ready-to eat fruits like pears and plums, it's also important to wash fruits with skin you don’t eat such as limes, oranges and lemons to eliminate harmful bacteria that can spread during peeling or cutting.



For more information on how to easily and safely handle food in your kitchen visit, www.homefoodsafety.org.

Monday Message from October 31st

Family Dinners in a Flash




Did you know that kids in families who eat together are more confident, have better vocabularies and score higher on tests? It can be tricky to schedule regular meals together, but the stronger bond your family will share is worth the effort.



Make time to eat with your family using the following tips from registered dietitians—the food and nutrition experts!



Quick Guide to Nutritious Meals

Planning in advance saves you time and allows you the opportunity to pack your family meal with an extra nutritional punch. So before you head to the grocery, consider the following criteria for healthier options:



•Include at least one selection from each of the five food groups: grains, vegetables, fruits, dairy and protein foods.

•Limit your intake of foods that are high in fat.

•Incorporate high-fiber foods like whole-grain breads and cereals, vegetables, fruits, dry beans, nuts and seeds.

Here's a balanced and nutritious dinner that the entire family will love: Mediterranean chicken breast (a boneless, skinless chicken breast baked for 20 minutes with lemon juice and a pinch of oregano and topped with feta cheese); steamed broccoli; brown rice; vanilla low-fat yogurt topped with fresh berries; and a glass of water.



Make Meals a Family Affair

Even if in a rush, families can still work together for meal preparation: adults can be in charge of the entrée, older kids can prepare the salad and little ones can set the table.



Finally, to make the most of your family meals, make conversation part of the dining experience and reduce distractions by turning off the TV and phones and tuning in to your loved ones.

Monday Message from October 24th

Zombies Eat Right Too





Will a zombie, superhero or character from Monster High be knocking on your door this Halloween?



It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.



This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.



•Whole-grain cheddar flavored crackers

•Fruit snacks made with 100 percent fruit with added vitamin C

•Fruit leathers made with 100 percent fruit

•Sugar-free gum

•Animal-shaped graham crackers made without trans fat

•Mini rice cereal treat bars

•Cereal bars made with real fruit

•Individual fruit cups

•Mini 100-percent fruit juice boxes

•Low-fat pudding cups

•Baked, unsalted bags of pretzels

Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.



Other options for your trick-or-treaters are non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can't resist handing out candy, give bite-size candy bars.



Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans—in moderation.



And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!

Monday Message from October 17th

Why Is My Child Overweight?



Many factors contribute to weight problems in children.



A tendency to be overweight runs in families. However, this does not mean that any child is sure to be overweight. Heredity is just one part of the picture. Family patterns such as eating and activity habits may have a much stronger influence on weight than heredity. These habits are considered environmental factors.



Environmental Factors

Many things in a person's environment can lead to weight gain. For example:



•The type and amount of food available

•Activity level

•Snacking habits

•Using food for reward or punishment

•Amount of time spent watching TV, using the computer and playing video games

•Eating at restaurants or fast food places more than once a week

•Drinking lots of sugar-sweetened beverages

Spending a lot of time in front of the TV or computer can lead to weight gain. These activities don't use much energy. Watching TV burns about 50 calories per hour. Playing tag burns about 500 calories per hour.



Help your child to be active every day. Limit total time in front of the screen to one or two hours per day. Have your child get up and move around during commercials. Encourage your child to do other activities. Many children snack on high-calorie foods, such as crackers, chips and cookies while they watch TV or play computer games. This may add to weight gain. Try having a family rule against eating while watching TV, using the computer or playing video games.



Some medicines may increase weight gain or appetite. Check with your child's doctor about this. Maybe your child can take different medicines.



Emotional Factors

Children who are always hungry may be eating for emotional reasons. They may use food to avoid strong feelings that can be uncomfortable or hard to handle.



Feelings can be overwhelming. If your child eats as a way of dealing with feelings, he can forget what physical hunger feels like. If you think that your child is overeating for emotional reasons, help him learn how to deal with his feelings in a healthy way. Remind your child that emotions are normal. Food can't solve anyone's problems. Food may make your child feel better for a little while, but the problems are still there.



Talk to your child's doctor or an RD. They can help you find out what is going on with your child.

Monday Message from October 10th

Best Breakfasts for Your School Crew


by Susan Moores, MS RD



What is the best breakfast for kids this school year? It's the breakfast they will eat, says Jeannie Gazzaniga-Moloo PhD, RD, a spokesperson for the American Dietetic Association. "Breakfasts don't need to be 'breakfast-y.' The most important thing is to get some good nutrition into their stomachs. That can be cereal, eggs or toast, but it can also be leftovers, a quesadilla or cheese and crackers."

The Family Nutrition and Physical Activity Survey asked kids if they eat breakfast all of the time and results indicate that many children don't do so.

And, those numbers have dietitians concerned. Breakfast is a major meal, says Liz Ward, RD, author of My Plate for Moms: How to Feed Yourself and Your Family Better. "It's an opportunity to get some very important nutrients. If kids don't eat in the morning they usually don't catch up on the nutrients they missed out on—especially calcium, vitamin D, fiber and potassium."


Breakfast Benefits

Besides providing important nutrients, breakfast zaps hunger. It gives your body some much needed energy after a six-plus hour fast (bedtime). The benefits are immediate. And, as Ward points out, eating breakfast has a ripple effect. "Giving kids (and adults) bodies timely, consistent nourishment has an impact every day, every week and really throughout life." Skip breakfast and those benefits disappear.

Much is also written about the importance of breakfast in school performance. Eating in the morning is linked with helping kids concentrate and do well in school. No child should miss out on that.

Why Are Kids Not Eating Breakfast?

There are all sorts of hurdles in the morning, says Moloo. "High schoolers usually want to sleep. If they are not waking up in time, breakfast is a bust. Finishing up homework, morning chaos, television distractions, parents leaving the house before kids do and simply not feeling hungry are also common issues." But, hunger kicks in at some point in the morning and it can be very distracting, Ward says.

Breakfast Tips

A little planning can make the morning meal happen. Try these ideas.


•Ask your kids what they'd like to eat. Any food that fits at another meal can fit at breakfast. Get your kids input and even their help in making the meal. It's time well spent. The more invested kids are in planning and ideally helping make breakfast pays off in spades by teaching self-sufficiency, says Moloo.

•Use a formula/checklist to plan and put together healthy breakfasts. Ideally, the meal includes three to four different food groups, says Ward. A protein-rich food is important (think eggs, cheese, peanut butter, yogurt, non-fat milk, cottage cheese, beans, lean sliced deli meats, etc.). It helps kids feel fuller longer. A whole-grain carbohydrate is also a good idea. The brain prefers carbohydrates as its source of energy. Hot or cold whole-grain cereals with at least 3 grams of fiber per serving, whole-wheat crackers, whole-grain frozen waffles, a whole-wheat tortilla or whole grain bread work. (Check the nutrition label to make sure that whole grain or whole wheat is the first ingredient and that there is at least 3 grams of fiber per serving). Low-fat dairy foods, fruits and/or vegetables round out the options.

•Put breakfast fixings in easy-to-grab place. Put the cereal on a lower shelf in the pantry so younger kids can reach it easily and place fruit in a bowl on the counter where kids (and parents) can easily grab something nutritious on their way out the door.

•Eat breakfast yourself and make sure your kids see that you do. If you're short-changing your body, your kids may ask "why can't I?" The good results your kids get when they eat breakfast, can come your way too, including better weight management.

Sample Meals Beyond Traditional Breakfast Foods

1.Banana Dog: Spread a couple of tablespoons of peanut or almond butter on a whole-wheat hot dog bun. Peel a banana, and place inside bun. Eat like a hot dog. Beverage: low-fat or fat-free milk.

2.Leftover Pizza: Partner with a glass of 100% orange juice or a whole fruit such as grapes, mandarin oranges, kiwi or berries.

3.Whole-grain Waffle: Spread with a nut butter and sprinkled with raisins or dried cranberries. Add low-fat or fat-free yogurt or milk.

4.Trail Mix: Make with whole-grain cereal, shelled pistachios, favorite dried fruit (try diced apricot, pineapple or mango). Add a glass of low-fat or fat-free milk.

Monday Message from October 3rd

Help! I'm the Worst Snack Mom


by Jill Weisenberger, MS CDE RD




What should you do when your kids balk at the nutritious snacks you picked out for scouts, sports and other group activities? They complain none of the other moms send the yucky stuff, and they want you to send cookies, sodas and snack cakes too. Should you cave or remain firm in your decision to provide only wholesome food?
Give Kids What They Love

"Most kids get over a quarter of their daily calories from snacks. That's enough to qualify for a fourth meal," says Karen Ansel, MS, RD, spokesperson for the American Dietetic Association. Unfortunately, most of those snacks are desserts, sugary drinks and salty foods, she adds. Serving healthful alternatives gives your kids the nutritional boost their growing bodies need. Erin Macdonald, RD, nutrition, fitness and wellness coach in Orange County, California, suggests giving them what they love: strawberries, grapes, mini whole-wheat bagels with light cream cheese or almond butter and a selection of nuts (one caveat: for children under the age of 4, nuts may be a choking hazard unless they are finely chopped) and dried fruits. Fill individual muffin cups with pistachios and dried cranberries or put popcorn in colorful bags or paper cups. Sometimes the packaging is enough to excite kids, so tap into your creativity. Decorate muffin cups, bags and paper cups with your child's school or team colors. In scorching weather, help kids cool off with frozen grapes or frozen juice pops.
Kids Like Wraps

•Spread nut butter on a whole-wheat tortilla or flatbread and sprinkle sliced strawberries, bananas or peaches on one-third of the wrap before rolling and slicing.

•Try hummus and shredded carrots on rolled flatbread.

•Fill a small tortilla with a variety of diced and shredded vegetables and reduced-fat ranch dressing.

Kids Love to Dip

•Mix taco seasonings into low-fat plain yogurt and serve with veggie sticks.

•Serve baked tortilla chips with a choice of salsa or bean dip.

Another approach, suggests Ansel, is to send a mix of the good-for-you and not so healthy snacks such as both fruit and cookies. "There’s no reason kids can't have a little of each," she suggests. Or simply toss a sweet into something more nutritious. For example, before rolling a flatbread with peanut butter, sprinkle some mini chocolate chips on top. Add chocolate chips or raisins or broken cookies to your homemade trail mix of nuts, dried fruit and whole grain cereals. Or offer a homemade cookie with oats and dried apricots.

Don't forget to seek support from the other parents. Like you, they may want to send healthful snacks but feel pressure from their children. Slowly start a revolution, suggests Ansel. Start with one parent, then another and another. You may be surprised how many parents jump on board. If you're met with resistance, approach it as feeding your child athlete, says Macdonald. To do well in sports and other physical activities, "your child has to train hard which also means to eat like an athlete," she explains.

By offering nutritious snacks, you're providing the food and nutrients your children need for good health and well-being. Perhaps more importantly, you're also teaching them what a balanced diet looks like and how to eat well. Now that's something that lasts well beyond snack time!

Our favorite cups... right now

My 17 month old is so over a regular sippy cup, that's right, she is way too old for that! SO, after spending $$$ on every different type and color of sippy cup, we have transitioned to a straw cup. Straws are now her thing and Ziplock disposables cups are what we use a majority of the time at home:

Now, we don't use the straws that came with the cups... they are short and difficult for her to use. We simply add a disposable straw to the cup and TADA, drinks are off our battle list  :)

Monday Message from September 12th

Breakfast: The Key to Learning


by Karen Ansel, MS RD




Before you send your kids out the door and off to school there may be something they're missing—and it's not their backpacks or lunches. "Numerous studies suggest that schoolchildren skip breakfast more than any other meal of the day," says Melissa Joy Dobbins, MS, RD, a spokesperson for the American Dietetic Association (ADA). "That means some kids go as long as 15 hours—or more—without food." That doesn't just leave their stomachs growling, it also impacts their ability to learn.



Kids who fuel up in the morning focus and concentrate better in the classroom and perform better on math, reading and standardized tests. They also have fewer behavior problems and are less likely to be tardy. Conversely, ADA's The State of Family Nutrition and Physical Activity Report: Are We Making Progress? finds that even a child who is well nourished but skips breakfast can have problem-solving difficulties that are serious enough to lower their test taking ability.



If getting your clan to eat breakfast is a challenge try these simple suggestions:



•Nix late night noshing: Many kids aren't hungry for breakfast because they snack at night. Try telling your kids the kitchen is closed after dinner and you'll be surprised how much hungrier they are in the morning.

•Prep the night before: Getting breakfast on the table is tricky for most busy families. Setting the breakfast table at night can make your morning a little smoother. While you're at it, why not put out a few boxes of whole-grain cereal for kids to pick and choose from? All they'll have to do in the morning is pour and add milk.

•Start small: If your family doesn't usually eat anything in the morning, it may take a while to develop the habit. Starting with a mini meal of yogurt topped with low-fat granola or a small slice of whole-wheat toast can make the transition easier.

•Set the alarm 10 minutes earlier: Hectic mornings can make it difficult for kids (and parents) to find time for breakfast. Waking up just a few minutes earlier provides time to squeeze in a quick morning meal.

•Dress first, eat second: Kids are more likely to feel hungry once they've had a chance to wake up.

•Make sure you're well stocked: No time to cook? No problem. Quick-fix foods like whole-grain cereal, string cheese, berries, yogurt, and whole-wheat toast, mini bagels and English muffins make grabbing breakfast a cinch.

•Be a good role model: "Kids mimic their parent's behavior," says Dobbins. "So make it a habit to sit down and eat breakfast with your kids every morning."

Monday Message from August 29th

A Very Berry Summer


by Nour El-Zibdeh, RD


Are berries on your shopping list this summer? Whether we're talking about blueberries, strawberries or raspberries, these sweet, colorful finger fruits are sure to make your toddler or preschooler happy. Packed with antioxidants, fiber, vitamin C, potassium, and folate, berries are a nutritional powerhouse. "The younger children start eating berries, the healthier they will be," says Sarah Krieger, registered dietitian and spokesperson for the American Dietetic Association.
When Shopping

Look for containers at the store or farmers market without stains, moisture, or mold. Berries should be firm, plump, and dry. Strawberries don't ripen after harvest, so stay away from green or yellow ones. Steer away from blueberries that are green or blackberries that are red. Raspberries come in a variety of colors; make sure the ones you buy have the right color. For more fun, take your kids berry picking or grow berries at home. When buying frozen berries, shake the bag first. A big lump is a sign of defrost.
How to Store

When you get your bounty home, check for damaged berries and throw those away immediately, before they spoil the rest. Strawberries, blueberries, and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge. Produce drawers are ideal. If not available, a sealed container will do the job. Keep blackberries uncovered. While berries can last one week in your fridge, eat them within three days for best nutrition.
Preparing

Rinse berries in cold water when you're ready to eat them. Add berries to low-fat yogurt, ice cream, whole-grain cereals, salads, or smoothies. "Sometimes parents think too hard how to get their kids to eat fruit," says Krieger, who recommends eating berries fresh when in season. For a low-calorie jam, Krieger suggests baking berries in the oven at 400°F for 10 minutes. You don't need to add sugar since the jam contains the natural sweetness from the fruit.
Freezing

Freeze berries so you and your kids can enjoy them long after the season is over. Spread berries on a baking sheet and place in the freezer for a few hours then transfer to a freezer-safe bag. Keep strawberries whole to retain more nutrients.

Monday Message from August 22th

Breakfast in Schools: Healthy & Nutritious


by Heidi McIndoo, MS RD



Kids benefit from starting the day with a healthy breakfast. Research shows that kids who eat breakfast regularly tend to be more alert in school, and are therefore able to learn better. They are also less likely to be overweight than kids who skip breakfast regularly. However, even with hard evidence showing the substantial advantages to eating a morning meal, between 42% and 59% of American children do not eat breakfast every day, according to the American Dietetic Association’s (ADA) report The State of Family Nutrition and Physical Activity: Are We Making Progress?.



Why Skip Out on Breakfast?

All households have their reasons. In some cases, getting kids up and out the door on time takes all the energy Mom or Dad can muster at that hour of the day. Perhaps others may have financial issues that make obtaining nutritious food a challenge. And there may be kids who, like many adults, just find it difficult to eat first thing in the morning.



The Good News

Many schools throughout the country participate in the USDA’s School Breakfast Program, a program modeled after the National School Lunch Program to provide nutritional breakfasts to students at participating schools. Participation climbs yearly - currently more than 87,000 schools and institutions offer school breakfast .Over 11.1 million children ate school breakfast everyday in Fiscal Year 2009. Of those, 9.1 million received their meals free or at a reduced‐price.



According to Melinda Johnson, registered dietitian and spokesperson for the ADA, “Participating schools must provide 1/4 of a child's daily need for protein, calcium, iron, vitamins A and C, and calories.” She also adds that while the types of food vary somewhat, because these specific nutritional guidelines must be met, children can expect a dairy choice such as milk or yogurt; juice or fruit; a grain-or whole grain-based product such as cereal, toast, or waffles; and sometimes hot options like eggs.



Schools that provide breakfast in the classroom to all students have shown decreases in tardiness and suspensions as well as improved student behavior and attentiveness.



The Better News

There is a fee for the breakfast program, but families in need can apply to have their kids receive their meals at a reduced rate or for free, if they qualify. Sarah Krieger, a registered dietitian and spokesperson for the ADA, says “If you qualify for reduced or free breakfast, take advantage of the program. A child may improve their grades, attitude and energy by eating breakfast every day.”

Monday Message from August 15th

Back to School Nutrition
from Kids Eat Right



Often, summer break is when the children’s healthy eating plans take a vacation. So, as summer comes to an end and the school year nears, take time to refocus your efforts as a family to ensure your children’s nutrition and physical activity habits are ready for the year ahead.
•Breakfast is a very important meal for growing children. Studies show that breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomach aches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination. So whether they eat at home or at school, be sure your children eat a nutritious breakfast every day.

•If your children’s school provides meals, take time to go over the menu with them and discuss how to build a healthful and nutritious meal they will enjoy. Make sure the choices include whole grains, vegetables, fruits and low-fat or fat-free dairy at every meal.

•If you pack your children’s lunch, take your kids grocery shopping with you and allow them to pick out healthy foods that they enjoy. Your children are much more likely to eat what you pack for them if they have picked it out themselves.

•If your children are involved in after-school activities, pack a healthy snack they can eat beforehand. Fruit or vegetable slices, 100 percent fruit juice and whole-grain crackers with low-fat cheese are healthy options that will give them the energy they need to make it to dinner.

•Regular physical activity is also vital to your children’s development. Not all children may like sports, but there are still plenty of ways they can get exercise on a daily basis at school and at home. In fact, involving the whole family is a great way to spend time together while getting the physical activity everyone needs.

Most importantly, talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal.

Infant Cereal: Timing Is Everything


by Roberta Duyff, MS RD FADA


Your baby's first solid food should be a source of iron, such as iron-fortified infant cereal, which is often the most convenient iron source. With cereals, opt for ones developed for babies. They digest easier than varieties for older children and adults. Iron-fortified infant cereals help babies maintain their iron stores.

•Although there's no strict order, you might start with rice cereal. It's often best as the first cereal because it's least likely to cause allergic reactions. Hold off on wheat cereal until after your baby's first birthday. Some infants are sensitive to wheat before one year of age.


•When it comes to your baby's first cereal feedings, keep the cereal mixture thin. Start with just one part cereal to four parts of breast milk or infant formula. Once your baby develops eating skills—and a taste for cereal-mix in less liquid so its thicker. Don't mix in honey or corn syrup, which may contain small amounts of bacteria (Clostridium botulinum) spores that can be handful to infants.


•Be prepared if your baby refuses cereal at first. Try again in a few days. Infant cereal tastes different from the familiar breast milk or formula. The texture is different, too—not to mention the difference between a nipple and a spoon!

•Once your baby starts eating more cereal, he or she will take less breast milk or infant formula. Breast milk or iron-fortified formula still should be the mainstay of the diet during the first year.

Monday Message from August 1st

Fake a Homemade Dinner


by Karen Ansel, MS RD



Family meals are making a comeback. Seventy three percent of us now eat at home every day, up from 52 percent in 2003 according to an American Dietetic Association study released earlier this year. That's good news for several reasons. "Dinnertime may be the only time a family can get together and find out what's going on in each other's lives, so families who eat together are closer," says Bethany Thayer, MS, RD, a spokesperson for the American Dietetic Association. "What's more, children who regularly eat with their families are more likely to have healthy diets and get good grades in school. At the same time, they're less likely to suffer from depression or experiment with cigarettes, alcohol or drugs as they get older."
If you don't have time to whip up a homemade meal, you can still enjoy all the benefits of a family dinner. Here are four speedy meals you can dish up without breaking a sweat:


•Frozen ravioli with store bought sauce and a salad:

A well-stocked pantry and freezer can go a long way in cutting down on last minute trips to the supermarket. Fill your pantry with go-to ingredients like your favorite tomato-based pasta sauce, whole wheat pasta and polenta and load your freezer with different varieties of gourmet ravioli, stuffed shells or manicotti. Dinner will never be more than 20 minutes away.


•Rotisserie chicken, frozen mashed potatoes and peas:

When it comes to frozen veggies you can lose the guilt. Because they're flash frozen within hours of harvesting, frozen vegetables may actually have more nutrients than fresh which can sit on store shelves for days. Plus, they're ready in the microwave in minutes. In addition to peas, load up on edamame, carrots, corn, chopped spinach and even mashed potatoes. Buy yours without sauce and toss with a little heart-healthy olive oil instead.


•Veggie burgers with a cucumber salad:

A vegetarian meal doesn't have to mean hours slaving over the stove. Keep staples like veggie burgers and whole-wheat buns on hand for a meatless meal you can throw together on the fly. Serve with sliced cucumbers drizzled with your favorite light vinaigrette dressing.


•Grilled chicken Caesar salad with French bread:

For the ultimate healthy convenience meal slice up store-bought grilled chicken breasts and toss with hearts of romaine and light Caesar dressing. If you have a few minutes to spare, bake up a loaf of frozen whole wheat dinner rolls or French bread and the house will smell like you've been baking all afternoon.

Monday Message from July 25th

Healthful and Safe Eating on Vacation



Summer vacations are a time to relax, revitalize and enjoy the sights, sounds and tastes of new places. When it comes to maintaining a healthful eating plan on vacation, your family can still enjoy the new, fun and exciting foods that come with traveling without packing on the pounds. Here are a few tips to eat right while on summer vacation:
•Sample small amounts of high-calorie foods. You don't have to avoid these foods entirely. Just reduce the amount you eat to a few bites.

•Share large portions. Many restaurants serve very large portions, so don't hesitate to split orders.

•Space meals throughout the day. It can be easy to "graze" while on vacation. Try to set meal times and stick to them.

•Engage in some type of physical activity most days. There is no better time to enjoy a walk with your family than on vacation. You see the new sights up close and keep your bodies healthy at the same time.

If a road trip is part of your vacation, packing healthy foods is a great way to maintain a diet. Try these tips for healthful eating on the road:

•Pack a cooler with fresh vegetables and fruit for snacks, like cut up broccoli florets, carrot sticks and apple and orange slices.

•For beverages, bring canned or boxed 100-percent fruit juice, canned tomato juice and bottled water.

•Bring boxes of raisins and re-sealable pouches of dried fruit like apricots.

•Deli sandwiches, yogurt and low-fat cheese make a great lunch.

•Get out of the car every hour or two to take a short walk and stretch your legs.

Be sure to keep your backseat treats safe with these easy tips:
•Pack easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, cans of tuna, peanut butter sandwiches, fresh fruit, carrots or celery.

•Don't let food sit unrefrigerated for more than two hours, and make sure coolers remain at or below 40°F.

•In hot weather, place coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on.

•Make sure everyone in the family washes their hands with soap and water before and after eating. If you don't have access to a restroom, pack moist towelettes or hand sanitizer.

Monday Message from July 18th

Supermarket Psychology


by Roberta Duyff, MS RD FADA




Understanding food labels can help you shop for wellness and nutrition, but that's just part of your smart shopping strategy. Some practical tips can save you time, money and hassle on grocery store trips.

How can you get the most nutrition for those food dollars? Be an educated consumer and plan ahead. Know exactly what you need. And be aware of marketing ploys that may encourage you to buy beyond your shopping list.

•Keep a shopping list – and stick to it! A list jogs your memory and saves time as you walk the supermarket aisles. With a list, you're less likely to spend money on items you really don't need.

For time management, keep a running list in your kitchen of items you need to replace. Organize by category to match the store layout – for example, produce department, dairy case, meat counter, deli, bakery, frozen and grocery shelves.

•Avoid extra shopping trips. If possible, shop just once or twice a week. You'll spend less on impulse items – and save time and gasoline expense, too.

•Check supermarket specials printed in newspaper inserts. Then plan on menus around them. If the store runs out of an item on special, ask for a rain check. Be aware that "limit" signs ("limit three per customer") and messages such as "two for $5.00" (not "$2.50 each") are marketing ploys to get consumers to buy more. Research shows they work!

•Clip or download coupons for items you really need. Be aware that items with coupons aren't always the best buy. Another brand or a similar food might be cheaper, even without a coupon.

•Try not to shop when you're hungry. You'll less likely succumb to impulse items, including more expensive and less nutritious snack and dessert foods.

•Take advantage of seasonal produce. In season, the price for fresh fruit and vegetables may be lower, and the produce, more flavorful with more varietals. Depending on where you live you might even go directly to the farm where they grow or to a local farmers' market.

•Buy the economy size or family packs only if you can use that much. There's no savings if food spoils and must be discarded. For foods that freeze, take time to repackage food into smaller amounts in freezer bags, then freeze for later use.

Whats for Dinner?

Don't let the name make you hesitate to read on... this Salisbury steak was DE-lish! I also made the peas and mashed potatoes with it.  My hubby and my little munchkin were licking the plate! Thanks Cooking Light~ oh, and yes we subbed the wine with low sodium beef broth for the kiddo :)

Salisbury Steak with Mushroom Gravy



Photo by: Photo: John Autry; Styling: Cindy Barr YIELD: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

TOTAL:30 MINUTES
Ingredients:

1/3 cup grated onion, divided
1/2 teaspoon black pepper
1/4 teaspoon salt
2 garlic cloves, minced
1 pound ground sirloin
Cooking spray
1 tablespoon butter
8 ounces cremini mushrooms, quartered
1/3 cup dry red wine
1 1/4 cups fat-free, lower-sodium beef broth
1 tablespoon all-purpose flour
1 teaspoon red wine vinegar

Preparation

1. Combine 1/4 cup onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat with cooking spray. Add patties; cook 3 minutes on each side or until browned.
2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in wine and remaining onion; cook 2 minutes. Combine broth and flour; add to pan, and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.


Nutritional Information
--------------------------------------------------------------------------------
Amount per serving:

Calories: 192
Fat: 7.9g
Saturated fat: 3.8g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 0.7g
Protein: 24.9g
Carbohydrate: 6g
Fiber: 0.7g
Cholesterol: 68mg
Iron: 2.3mg
Sodium: 380mg
Calcium: 20mg
--------------------------------------------------------------------------------
Cooking Light DECEMBER 2010

Monday Message from July 11th

Does My Child Need a Gluten Free Diet?


by Karen Ansel, MS RD


Lately, gluten free diets are getting a lot of attention. Going gluten free has been rumored to increase energy and concentration, cure digestive ills, and even improve symptoms of autism and ADHD in children. With so much hype it’s hard not to wonder if your child might not benefit from a g-free diet.

Gluten is a protein found in certain grains like wheat, barley and rye. Because gluten helps make foods taste better and improves their texture, it’s also added to everything from deli meats to French fries. For most children gluten is completely harmless, with two exceptions. “Children should be following a gluten-free diet if they’ve been diagnosed with celiac disease or with non-celiac gluten sensitivity,” says Tricia Thompson, MS, RD, co-author of Easy Gluten Free: Expert Nutrition Advice with More than 100 Recipes.
What exactly are celiac disease and non-celiac gluten sensitivity? Celiac disease, also known as celiac sprue, is an autoimmune condition that affects one in 133 people. For children with celiac, even the slightest morsel of gluten can spell trouble, triggering the release of antibodies which mount an assault on the intestines. These attacks damage the intestine, making it difficult to absorb many of the nutrients children need to grow and thrive. They also cause many unpleasant symptoms such as gas, bloating, diarrhea and weight loss or weight gain. Untreated, celiac can also lead to complications such as anemia, neurological disorders and osteoporosis. Non-celiac gluten sensitivity (or NCGS) is believed to be more widespread that celiac, affecting an estimated 18 million Americans. It’s similar to celiac in that it also involves an immune reaction to gluten. But unlike celiac disease, that reaction doesn’t cause the body to produce damaging antibodies. So while a child with NCGS may have many celiac-like symptoms, he or she won’t experience the same intestinal damage, nutrient deficiencies or long term complications.

Currently, the only treatment for celiac disease or NCGS is a gluten free diet. “A gluten free diet is extremely restrictive so it can be difficult for a child to follow,” says Dee Sandquist, MS, RD, a spokesperson for the American Dietetic Association. “It can also be psychologically and socially challenging.” Birthday parties, sleepovers, eating out and even snack time at school can be difficult to navigate. But the good news is that when children with celiac disease do give up gluten their growth returns to normal and their symptoms quickly improve according to a 2008 Journal of the American Dietetic Association review article.

If you suspect your child has celiac or NCGS, experts recommend having your child screened by your healthcare provider before going gluten free. In fact, testing for these conditions only works if your child is eating a gluten containing diet. Because gluten is found in so many foods, unnecessarily restricting it can actually cause your child to miss out on important nutrients like iron and B vitamins children normally get from enriched and fortified foods like cereals, bread and pasta. If, after testing, you do find that your child needs to go gluten free, working with a registered dietitian can help develop a plan that ensures he or she gets all the nutrients needed for optimal health.

Monday Message from July 4th

Talk to Your Child About Weight



Go ahead and talk with your child about weight. Allow her to tell you about feelings that she may not have talked about before. She may be teased at school. Maybe she doesn't do well in sports. Maybe she is usually chosen last for teams. Or maybe she is embarrassed because she has trouble fitting into her clothes. These frustrating and painful issues are common among overweight children.

If your child shares his feelings with you, listen to him. Let him know that his feelings are real, frustrating and painful. If you have had similar experiences, it may help to share them.

Encourage your child to share his feelings whenever they arise. Let him know that you will listen when he needs to talk.

Explain that people come in all different sizes and shapes. Reassure him that you will accept him and love him no matter what his size.

Your child probably knows better than anyone else that she is overweight. Overweight children need support, acceptance, reassurance and encouragement from their parents.

Let your child know that you will not be putting him on a strict diet. That kind of diet can send the message to your child that you're not happy with his size. It may make him think that he will be more acceptable to you when he is thinner. Your child may see this as rejection.

Children learn fast, and they learn best by example. Teach your child habits that will help keep her healthy for the rest of her life.

Set Realistic Goals

Remember that the main goal for your overweight child may be to slow the rate of her weight gain. Or the goal may be for your child to stay at her current weight while she grows taller. Such goals help your child to grow into her weight.

It may take six months to reach a goal. Or it may take longer. The amount of time will depend on your child's weight and when her growth spurts take place.

•Realize that change occurs slowly. Be patient. It can be hard to change eating habits. Aim for what is possible, not what you think is perfect.

•Change menus slowly. Try one new dish or type of food at a time. If your family is used to fast food, they may not be ready for a menu of chicken breast and baked potatoes or broiled fish and carrots.

•Set yourself up for success. Choose a few specific changes that you can make in your family's eating habits. Then set realistic goals.

If Your Child Is Overweight: A Guide for Parents, 3rd. edition

Monday Message from June 27th

Fire Up the Barbecue!

 If your barbecue pit has been undercover for the winter months, take time to make sure your grill is clean and ready for safe use before throwing on your favorite food. Clean your grill by scrubbing it with hot, soapy water before every use. When you’re ready to cook, allow the grill to heat up sufficiently to eliminate potential bacteria problems. Also, if you are using a gas grill, check the burner orifices to make sure they are clear of any deposits to ensure a safe ignition and even flame.



Your grill is clean, hot and ready to go. Now comes the most important question: what to cook? There are the traditional barbecue favorites of hot dogs, hamburgers and chicken, but there are a number of other creative options. Try a few of these non-traditional ideas:


•Cut the fat. Grill up some turkey burgers instead. Ground turkey breast can be as lean as 99% fat-free. Add cilantro, shallots or chili sauce to spice things up. Or mix in feta cheese, kalamata olives, oregano and pepper and serve on a pita for a Greek-style burger.


•Pile on the vitamins and nutrients. Add flavor and nutrition to your meal with vegetables cooked right on the grill. Baste vegetables such as peppers, corn, eggplant or onions. Season them with herbs and place on a hot grill until they are tender and brown. Or sprinkle sliced zucchini, tomatoes and carrots with a little water and seasoning, wrap in heavy-duty aluminum foil and grill until vegetables are tender.


•Don’t forget dessert. Grill fruit kabobs, pineapple slices or peach halves on low heat until the fruit is hot and slightly golden. Serve them on top of a scoop of low-fat ice cream or angel food cake for a tasty and nutritious dessert.


Finally, be sure to use one of the most important (and overlooked) grilling accessories: the meat thermometer. In addition to taking the guesswork out of cooking, the meat thermometer helps to prevent foodborne illness by assuring your food is cooked to proper temperatures. When buying a thermometer, read the package label to be sure you’re buying a type designed to use with meat. Look for a thermometer made of stainless steel and with an easy-to-read dial and shatterproof lens.


Can Grilling Cause Cancer?


According to the USDA, recent studies suggest a link between cancer and charred meats and fish. Charring commonly occurs as a result of high temperature cooking methods, such as grilling, frying and broiling.


Here are some tips to prevent your meats from charring:


•Remove fatty areas


•Pre-cook meat in the microwave before placing it on the grill


•Make sure the coals of the grill are not directly below the meat


•Avoid grilling meats until they are well done or burnt

Monday Message from June 20th

Sell By, Use By. What Do They Mean?



Many food products now include open dating on the label or packaging. This date helps the store know how long to display a product. It also helps consumers know the time limit to purchase or use the product at its best quality. The most common labels are sell-by, use-by and expiration date. Here's what they mean:

Sell-by Date – This date tells the store how long to display the product for sale. Buy the product before the date expires.

Use-by Date – This is the last date the product will maintain its optimum freshness, flavor and texture.

Expiration Date – If you haven't used the product by this date, it's time to toss it.

Monday Message from June 13th

Does My Child Need A Supplement?


by Roberta Duyff, MS RD FADA




Does your child eat a variety of foods? If so, your child probably doesn't need a nutrient supplement. Meals and snacks likely supply enough vitamins and other nutrients for growth and health. Food is the best nutrient source, anyway.



If your child has a feeding problem that lasts for several weeks or if you're unsure about your child's nutrient intake, get expert advice. Before you give your child a supplement, talk to your child's doctor or a registered dietitian.



Beware of claims for supplements targeted to help children get over colds, depression or attention deficit disorder, among others. These claims aren't supported by sound science; such supplements may be harmful. An appropriate supplement may be recommended if your child avoids an entire food group due to a food dislike, allergy or intolerance; or if your child is a vegetarian.



If your health provider recommends a nutrient supplement for your child:



•Choose a supplement with a childproof cap. Store it out of your child's reach.

•Give a supplement only in the safe, recommended does. Too much can be harmful.

•Remember: Supplements are just that – supplements – not an excuse to forgo smart eating.

•Remind children that supplements aren't candy, even if they come in fun names, colors, shapes and package design.

•Remember that enriched and fortified foods may have the same added nutrients that the supplement has.

Monday Message from June 6th

Whole White Wheat Flour: Tasty and Nutritious



by Nour El-Zibdeh, RD





Do your kids turn up their noses when you try to get them to eat bread or other foods made with whole wheat? Then you haven't tried whole white wheat flour!


Whole white wheat flour is made from wheat kernels that have white-colored bran (the outer shell). The term "white" refers to the type and color of the kernels, and the flour is considered a whole grain. It is completely different from the traditional white flour you are used to, known as refined all-purpose flour, which is not whole grain and is made from red wheat kernels after the bran has been removed. What most Americans traditionally identify as "whole wheat flour" is milled from red wheat kernels, whose bran has a dark color, heavy texture, and a strong flavor that some don’t like.

In the Kitchen


The Dietary Guidelines for Americans recommends that people eat more whole grains and many think their only choice in the kitchen is whole wheat flour. But this type of flour, while full of nutrients, is not a favorite for baking because the final product is often heavy and unsmooth. To get around this, recipes often mix whole wheat flour with refined all-purpose flour, but the final baked product won't be 100% whole grain.

Whole white wheat flour, on the other hand, is lighter in color and texture, milder in flavor, and sweeter in taste. You can use it alone in your recipes to get all the fiber, vitamins, and minerals in the whole grain, without sacrificing the taste. "Baked goods prepared with whole white wheat flour tend to mimic their refined counterparts in color and texture," says Marisa Moore, MBA, RD, LD, spokesperson for the American Dietetic Association. It is a great way to boost your family's whole grains intake with minimal effort because "the milder flavor of whole white wheat may be more acceptable to children," she adds. The sweetness of whole white wheat also allows you to use less sugar or other sweeteners when baking.


In the Store


Most mainstream grocery stores sell several brand names of whole white wheat flour and products made with it. Moore advises parents to "look for words like '100% whole wheat' on the package when shopping for bread and other products touting a whole grain status." Alternatively, you can look for the Whole Grain Council's "100% Whole Grain" stamp. To distinguish between products made with whole white wheat flour and others made with regular white flour, look at the ingredients list and make sure the type of flour used is whole wheat, not refined or enriched wheat.

Monday Message from May 30th

Kids on the Move



by Roberta Duyff, MS RD FADA




Why are more and more teenagers less and less active? Perhaps it's the family pattern they "inherited." But for every reason teens give, there's an easy, often fun solution. Offer these tips as starters to teens:


Reason: "I'd rather watch TV." In fact, about 50 percent of children and youth watch more than three hours of television a day!

Solution: Get some self-discipline: limit your TV time to fit in other types of fun. Or multitask: watch TV while you do something active, perhaps lift weights, do push-ups or sit-ups or dance in front of the TV. (Kids: it's not weird to move more.)

Reason: "It's too far to walk there." So kids ride in or drive cars to school, the store, friends' homes, the library or work.

Solution: Skip the school bus or car if you can. Walk or use a bike, scooter or in-line skates. (Remember a helmet and perhaps knee pads, for safety.)

Reason: "I'd rather play video games or get on the computer."


Solution: Mental exercise is great, but – take an active break from sitting. It's good for your eyes and your head. In fact, your brain's synapses may work faster with some physical activity!


Reason: "I don't have time." Perhaps leisure time for active fun is limited.


Solution: Fit physical activity into what you need to do anyway. Perhaps wash the family car. Volunteer for your share of the household chores – the ones that make you move more, like raking leaves or sweeping sidewalks.
Reason: "I don't want to sweat or mess up my hair." "Exercising isn't 'cool.'" That's probably more true for teenage girls than boys.


Solution: Do everyday activities, such as walking to school or household tasks, that don't work up a sweat. Even if you do sweat, fitness is more important.

Monday Message from May 23rd

Food Safety Starts at Home



by Ruth Frechman, MA RD





Spending time in the kitchen preparing meals with your kids will provide lasting memories, as well as an opportunity to teach them practical skills. While you are teaching your kids to cook, be sure to include important ways to avoid getting a foodborne illness. Show your children that proper food handling takes place in all parts of the kitchen, from countertops and the microwave to the refrigerator and oven.


Turn these four simple foodborne illness tips into a game:


Clean – Wash hands often

Not only will proper hand washing eliminate cases of foodborne illness, but it will also reduce the spread of the common cold and flu. Wash hands with soap and warm water for 20 seconds before and after preparing food. Sing "Happy Birthday" two times while washing or find another favorite song to sing.

Separate – Keep raw meats and ready-to-eat foods separate

When teaching your kids about cross-contamination, using different color cutting boards can help remind them about keeping foods separate so that juices from raw meats can accidentally drip on fruits, salads or ready-to-eat foods. Let your kids decide which color cutting board to use for cutting raw meat, poultry and seafood and which to use for produce and ready-to-eat foods. And remember, never put cooked food back on the same plate that held raw food.

Cook – Cook to proper temperatures
Cooking food to the recommended minimum internal temperature is necessary to kill potentially harmful bacteria. The only way to ensure that a food is safely cooked is to test it with a food thermometer. Giving your kids their own thermometer will make them feel like a scientist. This goes for reheating leftovers too. Have you been reheating leftovers to 165º?


Chill – Refrigerate promptly to 40ºF or below

Refrigerate foods quickly to slow the growth of bacteria. Keep your refrigerator at 40ºF or below and your freezer at 0ºF or lower. Let your kids read the thermometer temperature to you. Safe food storage will protect them from foodborne illnesses.

Perishable foods are not safe to eat if they have been left in the danger zone of 40-140ºF for more than two hours (one hour, if it's 90ºF or hotter).
You can't rely on how food looks, smells or tastes to decide if it is safe to eat. Foods can spoil or harbor dangerous bacteria long before noticeable signs appear. The number of cases of foodborne illness each year is staggering. Following these four easy food safety tips can help protect your entire family.

For more information and tips to reduce your family's risk of foodborne illness, visit www.homefoodsafety.org.

Monday Message for May 16th

Poor Baby’s Got a Cold


by Dorothy Lauren O'Connor, MS RD




In spite of all your efforts to stay healthy, your child has caught the bug – a mild cold, but nonetheless a nagging one. Did you know children, on average, get between eight to 10 colds per year? That is generally until kindergarten when they’ve built up their immunity.


Sure they should get plenty of rest and sufficient fluids. (A child around 18 lbs. should get approximately 27 oz., and around 30 lbs., 39 oz.) But what are your best bets for feeding them when they are mildly sick with a little sneezing, a cough and a runny nose?


Diluted fruit juices, water, soup and broth are great ways of replenishing fluids. If your child has a fever, vomiting or diarrhea, follow your pediatrician’s recommendations for replacing fluids. Older kids with a cold may benefit from decaffeinated teas with honey and lemon.
Give Them Some Fruit

There may be no solid evidence to suggest vitamin C will cure a cold, but its antioxidant properties can’t hurt. Good sources of vitamin C include: lemons, oranges, grapefruit and even strawberries.
Offer your child a variety of soft fruits; they are not only full of vitamins and minerals to support good health and immunity, but contain a good deal of water to help support your child’s fluid needs. Frozen sliced fruits are convenient and easy to thaw, and they won’t spoil as quickly as fresh fruit. Here are a couple of ways to serve them:
Slightly thawed fruits, such as blueberries or strawberries, offer a cooling sensation on the throat. Another option is to make or purchase frozen fruit bars (look for those with little or no added sugar.)

Blend frozen fruit chunks into a smoothie using low-fat or fat-free milk or a soy beverage if your child has a milk allergy.

Delight Them with Their Favorites

But don’t overdo it. A sick child may have a poor appetite so serve up mini meals based on their favorite type of foods. Frequent small meals are easier to digest and will help meet their energy needs. Steer clear of rich, fried, greasy foods and lean toward simple starches such as rice and noodles as these are easy on the stomach. Try bananas, rice, applesauce or toast if they are a bit queasy. If you can get in some vegetables, great, but focus more on getting them nourished!
Try Chicken Soup

Try making your own from last night’s roasted chicken or buy low sodium stock. Soup is warm, soothing and an accepted remedy. It will also help provide for your child’s fluid needs. For a more filling soup, add some rice or noodles and cooked, chopped vegetables. A couple tablespoons of oat flour can also be used to thicken soups while heating.

Monday Message from May 9th

Iron and Your Teen


by Roberta Duyff, MS RD FADA


Iron needs go up dramatically in the teen years. During childhood (ages 9 to 13) both boys and girls need about 8 milligrams of iron daily, according to the Dietary Reference Intakes. For adolescence, more muscle mass and a greater blood supply demand more iron, so the recommendation jumps to 15 milligrams of iron daily for girls ages 14 to 18, and 11 milligrams daily for boys that age. Girls need more to replace iron losses from their menstrual flow.
Many teens – girls especially – don't consume enough iron. Poor food choices or restricting food to lose weight are two common reasons. Kids who don't eat meat regularly may not consume enough either. Unlike calcium, the effects of low iron intake can be apparent during the teenage years.
Iron comes from a variety of foods: meat, poultry and seafood, as well as legumes, enriched grain products and some vegetables. For example, the iron in some common foods is:
•3-ounce hamburger – 2.5 milligrams

•½ cup of cooked baked or refried beans – 2 to 3 milligrams

•one slice of enriched bread – one milligram

•one cup of iron-fortified breakfast cereal – 4 milligrams (more or less). For cereal, check the Nutrition Facts on food labels for the specific amount.

Teens who drink orange juice with their morning toast or cereal get an iron boost, too. Its vitamin C content makes iron from plant sources and eggs more usable by the body

Monday Message from May 2nd

Time for a Makeover


by Roberta Duyff, MS RD FADA



Ready to decrease calories, fat, especially saturated fat, trans fat or sodium … or boost calcium, fiber or other nutrients? You can transform almost any recipe, even Mom's specialties. A few subtle modifications may improve their nutrition content without much flavor change. Experiment more dramatically by adding more fruits, vegetables or whole grains to recipes!
Chefs and test-kitchen experts change recipes all the time. There's nothing sacred about most recipes (except perhaps Mom's). Recipes get altered when new ingredients come on the market, when cooking equipment changes, when consumers want recipe shortcuts, when ingredients are in or out of season or become more or less costly, when consumers shift food preferences and when nutrition and health issues arise.
In your own "test kitchen," you can modify recipes in several ways: change the ingredients, modify the way the recipes are prepared, cut portion sizes or do all three. Even one or two small recipe changes can net a significant difference in the nutrition content.

Monday Message from April 25th

Fast Food, Healthy Food


by Roberta Duyff, MS RD FADA



Dependence on fast foods goes back thousands of years. In the Roman Forum more than two thousand years ago, urban consumers ate sausages and honey cakes. The Chinese ate stuffed buns in the twelfth century. Five hundred years ago, Spaniards encountered tacos in the markets of today's Mexico.

Today's fast-food menus offer far more options than traditional fare. From grilled chicken sandwiches, wraps and broiled fish, to salad, low-fat milk and fruit smoothies, you have plenty to choose from, including lower-calorie, lower-fat and fresh menu items. You might even find pizza, seafood, pasta, Tex-Mex food, stuffed baked potatoes, noodles and deli items along with quick ethnic cuisine.

If you're a fast-food regular, keep these pointers in mind:
•Be aware of portions that may be larger than you need: "deluxe," "super" and "mega" may be different sizes of "big." Whether it's a sandwich, fries, a shake or another menu option, bigger portions mean more calories and likely more fat, cholesterol and sodium. For most people, the small or regular size is enough.

•Think before you buy. Order takers often promote with marketing questions – for example, "Would you like fries with that?" or "Do you want the value size?" It's okay to say "no."

•Go easy on snacks. A large order of fries and a large soft drink can add up to a hefty 650 or more calories!

•Split your order. Halve the calories and double the pleasure – share your fries or sandwich with a friend!

•Decide before you order whether the "value meal" is a good deal. If you don't need the extra food, there's really no extra value; smaller may cost less. Sharing may be a good deal.

Monday Message from April 18th

The Inside Scoop on Artificial Sweeteners


by Karen Ansel, MS RD


If you’re concerned about the amount of sugar in your child’s diet you might be wondering if artificial sweeteners are a smart alternative. “The safety of artificial sweeteners has been studied for years and, used in moderation, they are perfectly safe for kids,” says Sarah Krieger, MPH, RD, a spokesperson for the American Dietetic Association. “Unlike sugar, they don’t cause cavities or add calories to food and they can be a helpful alternative for children with diabetes.”
Despite what you may have heard, artificial sweeteners like aspartame, saccharine, neotame, acesulfame-K and sucralose don’t cause birth defects or cancer and they aren’t linked to behavior problems. Because they are hundreds of times sweeter than sugar, only tiny amounts are needed to equal the sweetening power of sugar. Before the government approves the use of any sweetener it carefully scrutinizes:
•How it is made

•Which foods it will be used in

•How much the average person will eat each day

•If it is potentially harmful to a person’s health

It then sets a limit for the amount that a person can safely consume based on their body weight. That limit is usually many times more than the average child will ever eat. For example, a 40-pound child would need to eat 24 packets of aspartame or drink four 12-ounce cans of diet soda every day to reach this level.
That said, there is one group of kids who can’t eat all artificial sweeteners: those with phenylketonuria (or PKU). People with PKU aren’t able to metabolize phenylalanine, an amino acid in aspartame, so they’re advised to steer clear of aspartame.
If your child is eating the occasional artificially sweetened food you have nothing to worry about. But, before you stock your fridge with artificially sweetened foods and drinks, rememberthat many of these - – such as sugar free ice cream and fruit flavored drinks – aren’t always the most nutritious choices and can still fill kids up with empty calories. “Instead satisfy your child’s sweet tooth naturally by mixing fresh berries into creamy low-fat yogurt, slicing bananas on a whole grain waffle, or stirring chopped pears into a steaming bowl of oatmeal,” says Krieger.

Monday Message from April 11th

How to Avoid Choking


by Roberta Duyff, MS RD FADA




Having teeth doesn't mean children can handle all foods. Small, hard foods … slippery foods … and sticky foods can block the air passage, cutting off a child's supply of oxygen.



•Don't offer these foods to children younger than three or four years of age:

•Small, hard foods – nuts, seeds, popcorn, snack chips, pretzels, raw carrots, raw celery, raw peas, whole olives, cherry tomatoes, snack puffs, raisins. For toddlers and preschoolers, cut foods into slightly larger pieces that they can bite and chew, but not put whole into their mouths.

•Slippery foods – whole grapes; large pieces of meats, poultry and frankfurter; and hard candy, lollipops and cough drops, which may be swallowed before they're adequately chewed. Chop grapes, meat, poultry, hot dogs and other foods in small pieces. Avoid offering chewing gum.

•Be careful with sticky foods, too, such as peanut butter. Spread only a thin layer on bread. Avoid giving your baby peanut butter from a spoon or finger. If it gets stuck in your baby's throat, he or she may have trouble breathing.

•Watch out for these foods: taffy, soft candies with a firm texture such as gel or gummi candies, caramels, marshmallows, jelly beans, raw peeled apple and pear slices, cherries with pits and dried fruits.

•Avoid propping your baby's bottle. Refrain from feeding your baby in the car, too; helping a choking baby is harder when the car's moving.

•Offer appropriate foods. Finger foods for older babies and toddlers are pieces of banana, graham crackers, strips of cheese or bagels.

•Watch your children while they eat. That includes watching older brothers and sisters who may offer foods that younger children can't handle yet.

•Insist that children sit to eat or drink, not when they're lying down, walking or running. As they develop eating skills, encourage them to take time to chew well.

Monday Message from April 4th

Your Pre-Teen’s Weight


by Susan Moores, MS RD



Are you worried that your pre-teen may be gaining weight? A major growth spurt often occurs during the pre-teen (middle school) years. Every part of a child’s body changes in size and proportion. Appetite increases, eating increases and often kids become heavier before their height takes off. The extra weight gain can concern parents. Should it?



It depends, says registered dietitian and ADA spokesperson Sarah Krieger. “More homework, more computer time, more snacking, less parental control over what’s eaten and fewer kids playing sports can put on pounds.” Add in their sense of uncertainty and cascade of emotional changes, and you have the perfect storm for weight issues.



How a parent deals with these changes is important, notes Krieger. “Done well, a parent establishes a solid foundation for a lifetime of healthy habits; if not, a child’s relationship with food may suffer and even result in pre-eating disorder problems.”



Pinpointing if Weight Gain is a Concern

The best way to determine if weight changes are worrisome is to plot a child’s weight, height and body mass index (BMI) on growth charts, says Roberta Anding, MS, RD, Director of Sports Nutrition at Texas Children’s Hospital. BMI charts help measure weight-for-stature against age and, when plotted over several years (from age 2 on is recommended), they show weight and growth trends. With the help of your health care provider you can see if your child’s weight is moving in a good direction or if a notable change has occurred that needs attention.



Easy Does It if Weight’s an Issue

If the trend in your child’s weight should be addressed, take the high road, says Anding. “Preaching, nagging and constant comments about food choices is counter-productive.” Research suggests that parents who try to keep their child thinner by restricting and restraining foods, actually raise heavier kids. Krieger and Anding offer these tips for helping your pre-teen achieve a healthy weight:



•Schedule annual check-ups with your health care provider. Ask that he or she plot your child’s height, weight and BMI on the growth charts each year. Together review and discuss the trends.

•Talk with your health care provider before you go in for an appointment. If you have concerns, talk by phone pre-appointment to discuss the best way to address the topic and best action plan for helping your child. Be on the same page. Keep the conversation in front of your child positive and constructive.

•Establish a positive environment at home.

•Position changes as being for the whole family vs. calling out special foods/special actions for one child in particular. Everyone in the family benefits from a “new and improved” healthy home.

•Practice the “division of responsibility” approach to feeding your family: A parent’s job is to determine which foods are available and served at home, when they’ll be served and where they’re served. It’s a child’s responsibility (and his or hers alone) to decide if and how much to eat of those foods.

•Stock your home with primarily healthful (tasty) foods. Make them easy to get to – and make them enticing. Celery sticks won’t do it for many kids, but jicama or sugar snap peas with hummus or a zesty yogurt dip might. Juicy fruits, crispy vegetables, hearty whole-grain crackers and cereals are wonderful grab-and-go foods.

•Walk the talk. Set some guidelines for snacking (steering clear of snacks close to meal times) and how much time can be spent on the computer or watching television. Be sure to adhere to the “rules” as well. Eat healthful foods in front of your kids; weave physical activity into the errands and leisure things you do together.

•Have calm, enjoyable sit-down family meals. There is a direct correlation between eating together as a family and healthful lifestyle habits in kids. Happy family meals offer structure, support and a good opportunity to connect with your kids.

•Convey a positive body image. How you feel about your body influences how kids feel about theirs. If you have a positive body image, your kids will see that. If you don’t, they know that too. In the best interest of their health, “mums” the word if you’re less than happy about your jiggly thighs or a wiggly tummy.

Monday Message from March 28th

Family Play Time



Try to involve the whole family in physical activity. Your child is more likely to be active if you are active.


Choose some of your family's favorite activities, and come up with a few new ones. Then decide how many times each week you can add them to your activity schedule. Work up to sixty minutes of physical activity per day, five to seven days a week.


Before you begin family activities or encourage your child to become more active, keep the following points in mind:

•Overweight children may not feel comfortable in organized and competitive games. Choose activities where winning or performing well doesn't matter (like biking or walking the dog).

•More activity won't just happen. You need to help your child plan for it. Plan a family walk right after dinner. Arrange a family activity on weekends.

•Physical activity can be increased in small ways. When you go to the store, park farther away and walk. Take the stairs instead of the elevator. Or have your child push the shopping cart if he or she is able. Even daily chores can burn calories.

•Choose fun activities. When children have fun while exercising, they are more likely to continue enjoying it for the rest of their lives.

•Let your child try lots of activities. Offer choices like baseball, basketball, tennis, track and field, or soccer. Then let him choose what he likes to do best.

If Your Child Is Overweight: A Guide for Parents, 3rd edition. Susan M. Kosharek, MS, RD.

Monday Message from March 21th

Do Babies Need Extra Water?


by Roberta Duyff, MS RD FADA




Newborns need little or no extra water. Except for periods of hot weather when your baby perspires, breast milk or infant formula usually supply enough fluid. If water is needed, offer one to two ounces of plain water after a feeding; water shouldn't take the place of breast milk or formula. For safety's sake when your baby is less than four months of age, boil water first, then chill it or offer sterilized bottled water. When babies begin eating solid food, offer plain water.

Your child needs water to replace fluids lost through diarrhea or vomiting. Diarrhea and vomiting can lead to dehydration – and it's complications – if fluids aren't replaced. Rather than water or juice, your doctor or pediatric nurse may recommend an oral electrolyte maintenance solution, sold near baby foods in your grocery store, to prevent dehydration. Besides fluid, the solution contains glucose (a form of sugar) and minerals (sodium, chloride and potassium) called electrolytes. Electrolytes help maintain fluid balance in your baby's body cells. These minerals are lost through body fluids.

Consult your doctor or pediatric nurse before feeding an oral electrolyte maintenance solution to children under two years of age (or older children, too). Besides the risk of dehydration, diarrhea and vomiting signal possible illness that may require medical attention! If diarrhea, vomiting or fever persist longer than 24 hours, consult your doctor or pediatric nurse. An electrolyte maintenance solution won't stop diarrhea or vomiting, but it does prevent dehydration

Monday Message from March 14th

Food, Nutrients and Your Teen


by Roberta Duyff, MS RD FADA



Puberty marks the start of the teenage growth spurt. That time differs for each child. For girls, puberty typically begins at about age 12 or 13, about two years younger than for boys. From the school-age years through the teens, the average youngster grows to be 20 percent taller and 50 percent heavier. Body changes that happen as children mature are stressful for some, and may affect their self-image and perhaps the choices they make about eating and physical activity. (Some overweight children may start puberty sooner, but for now, there are too many unanswered questions to know why.)

How your teenage child grows – when, how and how much – has more to do with genes than with food choices. However, smart eating does help determine if your child grows to his or her maximum height potential – with strong bones and a fit body.


All teens need enough calcium for bone growth and strength, protein for every body cell including muscles, carbohydrates and fats for energy, vitamins and minerals for the "sparks" that make it all happen, and enough water. Energy and nutrient needs increase to meet the growth demands of adolescence. Teens need understanding parents who appreciate that their adolescent's growth pattern, although different from a friend's, is perfectly normal.

Monday Message from March 7th

Your Pre-Teen’s Weight


by Susan Moores, MS RD




Are you worried that your pre-teen may be gaining weight? A major growth spurt often occurs during the pre-teen (middle school) years. Every part of a child’s body changes in size and proportion. Appetite increases, eating increases and often kids become heavier before their height takes off. The extra weight gain can concern parents. Should it?


It depends, says registered dietitian and ADA spokesperson Sarah Krieger. “More homework, more computer time, more snacking, less parental control over what’s eaten and fewer kids playing sports can put on pounds.” Add in their sense of uncertainty and cascade of emotional changes, and you have the perfect storm for weight issues.


How a parent deals with these changes is important, notes Krieger. “Done well, a parent establishes a solid foundation for a lifetime of healthy habits; if not, a child’s relationship with food may suffer and even result in pre-eating disorder problems.”


Pinpointing if Weight Gain is a Concern

The best way to determine if weight changes are worrisome is to plot a child’s weight, height and body mass index (BMI) on growth charts, says Roberta Anding, MS, RD, Director of Sports Nutrition at Texas Children’s Hospital. BMI charts help measure weight-for-stature against age and, when plotted over several years (from age 2 on is recommended), they show weight and growth trends. With the help of your health care provider you can see if your child’s weight is moving in a good direction or if a notable change has occurred that needs attention.


Easy Does It if Weight’s an Issue

If the trend in your child’s weight should be addressed, take the high road, says Anding. “Preaching, nagging and constant comments about food choices is counter-productive.” Research suggests that parents who try to keep their child thinner by restricting and restraining foods, actually raise heavier kids. Krieger and Anding offer these tips for helping your pre-teen achieve a healthy weight:

•Schedule annual check-ups with your health care provider. Ask that he or she plot your child’s height, weight and BMI on the growth charts each year. Together review and discuss the trends.

•Talk with your health care provider before you go in for an appointment. If you have concerns, talk by phone pre-appointment to discuss the best way to address the topic and best action plan for helping your child. Be on the same page. Keep the conversation in front of your child positive and constructive.

•Establish a positive environment at home.

•Position changes as being for the whole family vs. calling out special foods/special actions for one child in particular. Everyone in the family benefits from a “new and improved” healthy home.

•Practice the “division of responsibility” approach to feeding your family: A parent’s job is to determine which foods are available and served at home, when they’ll be served and where they’re served. It’s a child’s responsibility (and his or hers alone) to decide if and how much to eat of those foods.

•Stock your home with primarily healthful (tasty) foods. Make them easy to get to – and make them enticing. Celery sticks won’t do it for many kids, but jicama or sugar snap peas with hummus or a zesty yogurt dip might. Juicy fruits, crispy vegetables, hearty whole-grain crackers and cereals are wonderful grab-and-go foods.

•Walk the talk. Set some guidelines for snacking (steering clear of snacks close to meal times) and how much time can be spent on the computer or watching television. Be sure to adhere to the “rules” as well. Eat healthful foods in front of your kids; weave physical activity into the errands and leisure things you do together.

•Have calm, enjoyable sit-down family meals. There is a direct correlation between eating together as a family and healthful lifestyle habits in kids. Happy family meals offer structure, support and a good opportunity to connect with your kids.

•Convey a positive body image. How you feel about your body influences how kids feel about theirs. If you have a positive body image, your kids will see that. If you don’t, they know that too. In the best interest of their health, “mums” the word if you’re less than happy about your jiggly thighs or a wiggly tummy.